Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

100m Jog

8 Barbell Push press *empty bar

1:00 Bike

8 Push up

1:00 Plank

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

1000/850m Row

+

4 Sets

12 S2OH 75/55

8 Hanging Knee Raises

12 Hang Power clean 75/55

8 Bar facing burpee

+

800m Run

+

4 Sets

12/8 Ski Calorie

12 DB Bench Press

**Heavy DB

+

1000/850m Row

PERFORMANCE

Metcon (Time)

For time:

30-20-10

Double Under

Handstand Pushup

+5:00 rest

21-15-12-9

Thruster 95/65

Assault Bike Calorie

+5:00 rest

3RFT

3 Ring Muscle Up

7 Power Snatch 95/65

11 Calorie Bike
Handstand push up = Hand release push up

RMU= 11 C2B, Pull-up